Protein

Expert Positions

Andrew Huberman

Recommends ~1g/lb, Whole-Food First

Peter Attia

1.2-2g/kg + Resistance Training

Rhonda Patrick

1.2-2g/kg; Exercise Resolves the IGF-1 Concern

Bryan Johnson

Plant-Forward; 1.2-2.2g/kg for Bone

Mark Hyman

Eat More Protein, with mTOR Balance

The Verdict

4 of 5 experts actively recommend more protein than the 0.8 g/kg RDA — converging on roughly 1.2-2 g/kg paired with resistance training (Johnson's coverage is thinner and plant-forward). The 'high protein shortens lifespan' fear traces mainly to guest Valter Longo's low-IGF-1 view; the core experts largely resolve it by noting that exercise redirects IGF-1 toward muscle and that sarcopenia — not mTOR — dominates aging risk after 50.

Where They Disagree

About This Analysis

This consensus report on Protein is based on 24 videos (42 hours analyzed) from five longevity experts: Andrew Huberman, Peter Attia, Rhonda Patrick, Bryan Johnson, and Mark Hyman. Each expert's position was independently analyzed from their published video content, including lectures, podcast episodes, and Q&A sessions with 1,000+ guest scientists.

The full report includes 8 key findings, dosage and protocol details, expert deep dives with direct video citations and timestamps, risk considerations, and related supplement synergies.